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Please give advise on my bulking diet

Nutrition discussion on Please give advise on my bulking diet, within the Bodybuilding Forum; In the past I have read up on diets but have only guessed as to how much calories and protein, ...


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Old 03-04-2008, 03:45 AM   #1
Pituitary
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Default Please give advise on my bulking diet

In the past I have read up on diets but have only guessed as to how much calories and protein, carb etc I was consuming.

I have therefore purchased some nutritional scales and written a spreadsheet to help me calculate it accurately. I have attached the spreadsheet for anyone who would like to use it and feel free to ask me any questions. The food list can be changed according to what you eat.

I have attached a second spreadsheet 'Meals.zip' as it will not paste into this editor correctly and looks a mess. This shows two examples of two different days; a workout and non-workout day respectively.

I will also be eating things like Peanut butter, Pork Loin Chops, Fish; Cod, Trout, Salmon, Steaks all grilled with fat removed. And I take a cod liver oil tablet at the end of the night.

Thanks in advance
Attached Files
File Type: zip DIET Calculator.zip (43.3 KB, 11 views)
File Type: zip Meals.zip (14.4 KB, 7 views)
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Old 03-04-2008, 04:19 AM   #2
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Is it really so farfetched to post the diet? I don't wanna go through WinRAR and all this other computer stuff to see a meal plan, just type it from there into here.
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Old 03-04-2008, 04:31 AM   #3
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Ok, Yea sorry. Here it is :-

1. Muesli + Shake -> 2xProtein, 1xOats, Flaxseed
2. 60g Basmati Brown Rice, 180g Lean Minced Steak, Veg & Chilli Sauce
3. Lucozade & Bananna during gym
4. PWO Shake - 2xProt, 0.5Oats, 0.5Maltodextrin in Pure Ong Juice
5. 2 Wholemeal Bread, 5 Large Egg Whites & 1 Full Egg
6. 4 Whole Meal Bread, 1 Tin Tuna, Extra Light Mayo & Cucumber
7. Chicken Breast
8. Micellar Casein 1.5 Scoops
<< Total Semi-Skimmed Milk for the day = 1.136Litres -> 2 Pints >>

DAY 1 - Workout Day
Each Meal 1 - 8

Kcal Protein (g) Carbs (g) Fibre (g) Fat (g) Sat (g)
709.90 49.55 92.31 12.79 15.72 5.24
654.51 45.33 64.24 7.07 23.96 10.01
523.25 2.94 122.20 2.70 0.74 0.25
460.40 36.08 69.11 2.12 3.99 0.60
406.88 36.95 35.00 2.20 12.21 2.73
655.80 51.81 68.36 4.52 19.38 3.38
178.00 41.00 0.00 0.00 2.60 0.00
138.75 32.74 0.49 0.00 0.19 0.00
556.64 38.62 56.80 0.00 19.31 11.36

Totals & %

4284.13 335.02g 508.50g 31.40g 98.09g 33.56g
35.58% 54.00% 10.42%
11.82oz 17.94oz 1.11oz 3.46oz 1.18oz


Day 2 - Non-Workout Day
1. 3xWeetabix + Shake -> 2xProtein, 1xOats, Flaxseed
2. 200g Sammon (Raw Weight), 300g Baking Pot & Veg
3. 150g Chicken Breast (Cooked Weight), 200g New Pot & Veg
4. Apple, 50g Mixed Nuts, Protein, Oats & Flax Shake
5. Chicken in Red Wine Sauce with Basmati Brown Rice & Veg
6. 200g Salmon (Raw Weight)
7. Micellar Casein 1.5 Scoops
<< Skimmed Milk for the day - 1.136lires or 2 Pints >>

Kcal Protein (g) Carbs (g) Fibre (g) Fat (g) Sat (g)
538.70 48.45 66.65 11.49 8.52 2.20
680.00 51.80 61.90 9.50 23.60 4.60
410.00 45.00 46.80 8.00 5.25 1.60
743.40 50.74 49.84 10.17 37.51 6.29
449.50 40.45 61.32 5.12 4.89 0.62
366.00 39.80 0.00 0.00 21.80 4.40
138.75 32.74 0.49 0.00 0.19 0.00
556.64 38.62 56.80 0.00 19.31 11.36

Totals
3882.99 347.60g 343.80g 44.28g 121.06g 31.07g
42.78% 42.32% 14.90%
12.26oz 12.13oz 1.56oz 4.27oz 1.10oz

Sorry, but when I preview the columns are not lined up correctly so it is a bit of a mess

Thanks
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Old 03-04-2008, 06:47 AM   #4
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Fitday.com might save you some trouble...
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Old 03-04-2008, 01:51 PM   #5
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^^^^Yeah, for sure.

This seems a bit of overthinking to me.
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Old 03-04-2008, 05:12 PM   #6
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Quote:
Originally Posted by Ross86 View Post
Fitday.com might save you some trouble...
Agreed
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Old 03-06-2008, 09:47 PM   #7
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dude..my gf got me fitday and i dont use it so dont waste your money on it..you eat random shit that they don't even have and it's a pain trying to waste your time doing it. i say just know what's right and what's wrong but don't get so caught up into the whole numbers crap because unless u want to compete u don't have to worry so much i'd say..just stay consistent in workouts, do like 5lbs more each week on every set, hit some cardio, some good core workouts and you'll be fine!

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Old 03-07-2008, 03:41 AM   #8
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^^Uh... Fitday is free.

I use every day just about, and after punching in a few foods into 'custom foods' (my whey protein, for instance), it's been extremely useful to me. I'd still recommend it over a hazy guess. Also, the other advice you gave - especially about adding on 5lbs/week to every set - is really general, and since you don't know anything about this guy's workout regime, stats, or anything else (like goals), I don't know that you should be advocating the "grab bag" method of training.
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Old 03-07-2008, 05:13 AM   #9
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^^^^Fitday is very useful and you can use it as indepth or loosely as you want it. And like Cradler said it ain't that much trouble plugging in some custom foods. You can estimate others and use the info they have when it's there. It's just a convenient way of keeping a food log and tracking your calories and macros. It doesn't have to be a big obsessive deal but this loosey goosey approach of just guessing you are doing the right thing...probably ain't gonna work so good for most.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 03-08-2008, 11:05 PM   #10
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I post on Fitday, even if I'm thinking too far ahead in order to plan my meals. I'll use ingredients such as chicken, beef, ect, and try different combinations that still equal my daily allowances. Maybe I'll buy a few jumbo tubs of cottage cheese, so I'll have to input "x" cups of that, which will usually impact my fat totals.. So that means more egg whites, less whole eggs.. THAT is what fitday is for.

So I'll get a printout of about ten different combinations with the same daily totals. Usually I have 5 combos for training days, 5 non training days since it DOES matter and are very different from one another.

Finally, I'll plan WHEN (very important) each meal needs to happen. Shit, I'll even go so far to imput when I need what supplement.

Fitday is a very effective tool if you know how to use it.

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